My low back is still tight from Thursday and Friday. Spending a lot of time hunched over at my hobby desk this weekend doesn’t help.
Warmed up my deadlift with 10×45, 5×85, 5×135, and 5×185.
“Diane” – 21-15-9
The only time I’ve done it Rx was during the Open last year with the dumb HSPU standard and it took me 5:44. Hoped to set a bit PR over that time today. Went 12-9 on both movements, 9-6 on both, 9 deadlifts, and then 5-2-2. Finished in 5:30. My handstand push-ups got way too slow towards the end of 21. I wonder if doing quicker sets of 5-6 throughout would be smarter.
Warmed up with 6×35, 6×65, 3×115, and 3×135.
Belted up for these. Was thinking about doing 20 minutes originally, but I got to the gym late and Diane smoked me. Glad we cut it back!
Oh boy! Started off 5/5 real quick and then had to slow down a lot. Did 6 sets of 3/3 and finished with 5/5 in 8:53.
My hamstrings are a little tight today and once I jumped on the rower in the warm-up I realized my lats and chest are sore too.. Maybe all that time away from squats helped me to start actually using my hamstrings and posterior chain during this rebuilding.
- 1:00 Row
- 10 PVC Passes
- 10/10 Single Leg Deadlifts (44#)
Three weeks ago I did 3x3x335, but March 15, 2017 was the last time I picked up anything heavier than that with 4×405. I don’t like to make a bigger jump at the end like the 30 pounds after taking a couple of 20 pound increases, but I really felt like hitting 4 wheels (even if I had all kinds of change on the bar). Once I get the bar moving it feels really good, but that’s always been my feel with deadlifts. The bar was so packed with random plates I had to have Steve and Ashley hold on the plates!
Seeing the video it looks 10x easier than it felt.
18:00 EMOM (alt)
- 18 cal Row
- T2B (15 for 3 rounds and 12 for 3 rounds)
- 12 HSPU
This felt good until I hopped on the 4th row and couldn’t get over the 1,500+ cal/hour I had been pulling. Was able to keep getting the 18 calories before the 50 second mark though. I did three rounds of 3×5 T2B, but started to lose it in the 4th round so scaled back to 12 reps for three rounds. Handstand push-ups weren’t bad and I was able to do 7-5 every round.
Wasn’t feeling anything from yesterday’s workout until I got to the gym and started moving around. Then I could feel my shoulders were tight.
- 20s Hollow Hold
- 10s Rest
- 20s Superman Hold
- 10s Rest
Interesting for a warm-up.
The focus for the next month (gym is a week behind the Krypton programming) is handstand push-ups. I choose to work on kipping and was able to get 32 reps by doing 15-10-7. The first 15 were done in 20 seconds, so I bet I could do better by coming off the wall much earlier.
- E2M – 8:00
- 2:00 Rest
- E2M – 8:00
- 200m Run
- 10 Push Presses (115#)
For those first 8 minutes I thought we were doing an alternating EMOM. So I wash pushing hard on my runs and finishing just in time. Never missed a double under. Then during the rest I realized it was E2M. I don’t know what I was thinking. At that point I was committed and knew I could make the runs, so I kept up my pace. I probably missed by a few seconds on some in the next 8 minutes. Those push presses were a challenge after taxing our calves with the jumping rope. The Rx for this was 155/105!!
Had a headache all night Monday, woke up with it Tuesday and felt like garbage. Took a sick day so didn’t exercise. Feeling great today though, so back for the 4pm class.
- 5 Rounds
- 30s Assault Bike
- 30s Rest
- 2 Rounds
- 10 PVC Passes
- 15 Air Squats
- E30S – 10:00 (20 sets)
A month and a half ago we did this with power snatches and I used 165#. Obviously a little different with the full squat and 30 more snatches coming up in the metcon. With how my back was feeling a couple of days ago I wasn’t pushing it. The 145 pounds felt solid for today.
- 3 Power Snatches (135#)
- 6 Strict Handstand Push-ups
- 24 Double Unders
All singles with the bar, 2×3 for HSPU, and never missed a DU. I did have to start extending the rest just a bit before my second set of HSPU each round and was very close to failure for the last few rounds. Going into the workout I fully expected to have to scale back and do some kipping reps at some point. Sixty strict reps is a lot for a big guy! Felt really good after the rest day though. Finished in 13:11. I don’t think I could have attacked that one any better.
Decided to rest yesterday after driving home. Spent the time on some projects. In for open gym at noon today.
- Bottom Squat Hold
- Dead Hang
- Kip Swings
- PVC Passes
- Supported Pistols
“Mary” – 20:00 AMRAP
- 5 HSPU
- 10 Pistols
- 15 Pull-ups
I’ve been wanting to try “Mary” for a long time. Going in I thought 10 rounds would be a good score for me.
The handstand push-ups were easy the whole way. Grabbed my foot on almost all of the pistols and probably should have stood up more before putting the other foot down on a lot of reps. Wasted too much time from rep to rep. I started out with a regular kip on my pull-ups and then I think it was the second round when I thought I’d try butterfly which I haven’t done since the Open last year. Felt pretty good. I was able to do 3×5 pull-ups all the way until the very last round when I was trying to finish the round. There were a few third sets where I reverted back to the kip because I felt like I wasn’t getting enough height after 10 butterflies.
Finished just shy of 10 rounds with 9+28! Wore grips, but I got a blood blister under each pinky and the one on the right hand popped right at the end. Hope my shoulders are ok after so many butterfly pull-ups and not doing them for 9 months.
5 Rounds (holding 5# plates)
- 10 Hollow Rocks
- 10 Scissor Toe Touches
- 10s Superman Hold
- 45s Rest
Cut the rest back from 1:00, which had taken me 6:57. Nearly the same pace with the shorter rest today, for a time of 5:56.
I did 15-20 minutes of handstand walk practice up in to the wall again.
Definitely feeling my shoulders from yesterday’s workout. Went to the 4pm class. Pretty sure it’s colder in the gym than it is outside.
- 30s Assault Bike (Easy)
- 30s Assault Bike (Hard)
- 10/10 Single Leg/Arm KB Deadlifts (44#)
- 30s Handstand Hold
I put the belt on for 285+ I think. Just feels weird moving the weight. I’m not sure if I’m just scared of what. Still able to keep a neutral grip without any issues. Nice to build up that grip strength at the same time, which I’m sure has some carryover to the gymnastics stuff on the bar.
- 1:00 HSPU
- 1:00 Rest
- 1:00 cal Row
- 1:00 Rest
- 1:00 DU
- 1:00 Rest
I went 10-10-5, 4×5, and 4×5 on the handstand push-ups. I started off pulling over 1,700 cal/hr on the rower, quickly realized that would be too fast, and backed off to an average of 1,500-1,550 the rest of the way. Ended up with 25 calories each round. My only miss on the rope was after my first two reps, so I ended up with 108, 110, and 111 double unders! It’s been a while since I did a hundred unbroken dubs, so doing it three times felt great. Made for consistent rounds of 158, 155, and 156 to total 469 reps.
Was a nice day yesterday so I went golfing. Went to the 4pm class today.
- Crossover Symmetry Activation
- 400m Run
- 3 Rounds
- 10 PVC Pass Throughs
- 5/5 Single Arm Dumbbell Overhead Squat (25#)
- 5 Sotts Press (PVC)
Warmed up with 45-75-95-115#. Wasn’t sure how my shoulder would feel and didn’t have any pain!
- Squat Snatch + 2 OHS (135#)
Felt great actually! Seemed like I was easily diving under the bar and stability felt just fine. Big difference compared to a month or two ago when I was failing 135# squat snatches because it hurt to catch.
2018 Team Series Event 6 – 2 Rounds (w/ partner)
- 100 cal Row (switch every 25 cals)
- 50 Handstand Push-ups
Paired up with Tom and I went first. We crushed the rows. Went 15-10 HSPU in the first round and then 10-10-5 in round two. Finished in 13:22.
It started pouring, but was only a small cloud so I stuck around and did Crossover Symmetry Recovery. Going to try to get this in more often so I can hopefully get back up on the rings and back to butterfly pull-ups.